Cooking oils differ mostly in their fats: how much is saturated, how much is omega-3 and omega-6, and how much vitamin E they bring. Pick a recipe that uses oil and see how each oil changes it, in the same amount.
Recipe: Porridge with Cinnamon Mushrooms for Vitamin D recipe, with 13.6 g Olive oil · Choose another
| Nutrient | Porridge with Cinnamon Mushrooms for Vitamin D recipeThe recipe as it isper 100 g | Porridge with Cinnamon Mushrooms for Vitamin D with mustard oilOlive oil → Mustard oilper 100 g |
|---|---|---|
| Nutrient score | 86 Excellent | 88 Excellent |
| Calories | 123 kcal | 123 kcal |
| Total Fat | 4.59 g | 4.59 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.69 g | 0.65 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.26 g | 1.98 g |
| Omega-3 Fatty Acids | 0.19 g | 0.24 g |
| Polyunsaturated Fat | 1.42 g | 1.65 g |
| Omega-6 Fatty Acids | 1.24 g | 1.41 g |
| Vitamin E | 0.52 mg | 0.72 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.17 g | 0.32 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.22 g | 1.22 g |
| Protein | 6.18 g | 6.18 g |
| Water | 72.4 mL | 72.4 mL |
| Sodium | 36.5 mg | 36.5 mg |
| Total Carbohydrates | 15.5 g | 15.5 g |
| Sugar | 3.33 g | 3.33 g |
| Added Sugar | 0.37 g | 0.37 g |
| Iron | 1.5 mg | 1.48 mg |
| Calcium | 103 mg | 103 mg |
| Fiber | 2.79 g | 2.79 g |
| Magnesium | 45 mg | 45 mg |
| Potassium | 269 mg | 269 mg |
| Vitamin B12 | 0.37 mcg | 0.37 mcg |
| Vitamin D | 0.66 mcg | 0.66 mcg |
| Vitamin C | 0.7 mg | 0.7 mg |
| Folate (B9) | 24.9 mcg | 24.9 mcg |
| Iodine | 2.97 mcg | 2.97 mcg |
| Niacin (B3) | 1.45 mg | 1.45 mg |
| Phosphorus | 147 mg | 147 mg |
| Soluble Fiber | 0.75 g | 0.75 g |
| Vitamin A | 17.8 mcg RAE | 17.8 mcg RAE |
| Zinc | 1.06 mg | 1.06 mg |
| Chloride | 41.1 mg | 41.1 mg |
| Choline | 29.1 mg | 29.1 mg |
| Insoluble Fiber | 1.81 g | 1.81 g |
| Selenium | 9.86 mcg | 9.86 mcg |
| Thiamin (B1) | 0.17 mg | 0.17 mg |
| Vitamin B6 | 0.081 mg | 0.081 mg |
| Riboflavin (B2) | 0.16 mg | 0.16 mg |
| Copper | 0.28 mg | 0.28 mg |
| Pantothenic Acid (B5) | 0.72 mg | 0.72 mg |
| Vitamin K | 1.87 mcg | 0.61 mcg |
| Biotin (B7) | 7.75 mcg | 7.75 mcg |
| Fluoride | 0.039 mg | 0.039 mg |
| Manganese | 1.03 mg | 1.03 mg |
| Molybdenum | 9.83 mcg | 9.83 mcg |
| Chromium | 8.19 mcg | 8.19 mcg |
| Leucine | 435 mg | 435 mg |
| Lysine | 273 mg | 273 mg |
| Polyphenols | 140 mg | 136 mg |
| Beta-Carotene | 3.47 mcg | 0.33 mcg |
| Isoleucine | 254 mg | 254 mg |
| Methionine | 85.4 mg | 85.4 mg |
| Oxalates | 6.15 mg | 6.15 mg |
| Threonine | 205 mg | 205 mg |
| Tryptophan | 75.9 mg | 75.9 mg |
| Valine | 301 mg | 301 mg |
| Flavonoids | 16.9 mg | 16.9 mg |
| Histidine | 167 mg | 167 mg |
| Lutein / Zeaxanthin | 0.011 mg | 0.009 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 287 mg | 287 mg |
| Purines | 39.3 mg | 39.3 mg |
| MSG (Monosodium Glutamate) | 55.4 mg | 55.4 mg |
The largest amount in each row is in bold. ~12+ means at least 12: an ingredient has no value yet for that nutrient. Worked out from the ingredients with the GapPlate food library; estimates, not medical advice.
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